Better for you Seafood Chowder

Lori Lumley


Every time we have crab I save the shells and make stock, which can be used fresh the next day or frozen until needed. Recently I found that pureeing cauliflower makes a delicious, creamy, low-fat and non-dairy stand in for a cream soup or sauce. We decided to try it in a soup and it worked! Enjoy!

☆☆☆☆☆ 0 votes
45 Min
15 Min
Stove Top


1 medium
head of cauliflower, trimmed and cut into florets
3 medium
potatoes, peeled and diced in 1 inch cubes
4 c
crab, fish, or chicken stock
1 medium
onion, diced
2 clove
garlic, minced
1/2 small
green bell pepper, diced
1/2 small
red bell pepper, diced
slices applewood smoked bacon, diced
3 small
ears of fresh corn, kernels cut from cob
1 pt
minced clams with juice
4 large
scallops, cut into quarters
2 c
2 Tbsp
1/4 c
crab, seafood, chicken stock or water-cold

How to Make Better for you Seafood Chowder


  • 1Heat crab, seafood, or chicken stock to a boil. Add cauliflower florets and 1/2 the chopped onion and cook until very soft. Prep remaining vegetables while cauliflower cooks.
  • 2In a small skillet, sauté diced bacon for 2 minutes on medium high heat. Add remaining 1/2 onion, garlic, peppers, and corn kernels.
  • 3Add 1/2 potatoes to the cauliflower. With a stick blender, process the cauliflower, potatoes, stock, and onion until smooth. Mix 2 tablespoons cornstarch to 1/4 cup of water or cool stock and blend. Add to processed cauliflower mixture. Bring to boil and then reduce to simmer. Add in all the vegetables, bacon, remaining potato, clams, and scallop. (Use any liquid in the clams). Season with sea salt and freshly ground pepper to taste. Simmer 5 minutes on low, and serve.

Printable Recipe Card

About Better for you Seafood Chowder

Course/Dish: Chowders, Fish Soups, Seafood
Main Ingredient: Seafood
Regional Style: American